How to prepare for your online counselling

COVID-19 changed the world in many ways, one of which was the increasing use of video conferencing. It is hard to imagine a time when these platforms weren’t commonplace.  The ‘2-meter rule’ restriction also resulted in most therapists feeling that face-to-face work was either not possible or put clients at risk. This resulted in a rapid expansion of counsellors providing therapy online. Due to its success and flexibility, many counsellors continue to offer online therapy.

Most of us are now accustomed to working and communicating online. We might also be aware of how different it feels to speak to someone face-to-face versus online. These differences have a big impact on both how the client benefits from therapy and how well the therapist can form a relationship with you.

Though therapy is available face-to-face, online or a mixture of both, in this article, we will identify actions that can be taken to prepare for online therapy.

Environmental preparation

Counsellors who work in person are responsible for the preparation of the room, including seating and the level of comfort. Getting the balance between being relaxed and still feeling attentive is important to optimise the work.

The following are suggestions for things to think about when preparing for therapy online:

The space

Choose a room where you feel relaxed and yet alert. Bedrooms are not ideal, although they may be the only place that is private. 

Comfort

A chair is better than a bed, which can make you sleepy. You will be there for roughly an hour, so you might want to think about whether you will need cushions or a blanket.

Sound and privacy

Confidentiality is important. If you are in a house with others, you should consider whether you will be overheard or whether you might get distracted by other sounds in the house.

White noise machines are available to buy, which can help with privacy. You might want to clarify with your therapist whether or not it is appropriate to answer the door if it rings, or what to do if you have a parcel due for delivery, too.

Use of your car

A car, if you have access to one, can be a suitable place away from a busy, noisy house. Find a safe space to park up or even be outside home/work, but make sure you will not be disturbed.

Sometimes sound and visibility can be a problem as the signal might be weaker, and comfort is something to consider if you must hold the equipment. These things may impact how you experience your therapy session.

Mental preparation

When you have in-person therapy, the actual travelling to and from therapy is an opportunity to mentally unwind and to consolidate and put back the guard/mask that might have been removed during your session.

Before

Allow yourself a minimum of 10 minutes to unwind from the things you were doing before your appointment. Some of this time might be preparing the space, setting up your equipment and chair, but also allow time to pause, take some deep breaths and engage with what is currently occupying your mind and body. You might want to plan a focus for the work, if this is something you find useful.

After

An hour of therapy can be emotionally exhilarating as well as exhausting. To make the best use of the therapy, allow yourself some time before you get on with your day, perhaps take a short walk, or make a hot drink. Some people find it useful to make some notes to remind them of any insights or tools that were offered.

Physical preparation

These suggestions are not exclusively about online therapy. It is always nice to feel physically comfortable before doing something that might be challenging or where taking a break is not convenient.

Fed and watered

When we are hungry or thirsty, we are less able to keep our attention focused on the therapy. If your therapy happens near a mealtime, make sure you have a snack beforehand. It is sensible to have a drink at hand if this is usual for you. 

Dressed

Although you may be at home, it can help to treat the session as you would any professional appointment, including being appropriately and comfortably dressed.

Rested

Investing in therapy is a big commitment. As best as possible, you should aim to be rested and attentive.

Preparation of equipment

Failure of equipment can be a barrier to online therapy. Although manageable, it can be disruptive when the internet is interrupted or notifications come pinging through. It can be helpful to check your equipment is working beforehand, just as your therapist will do the same on their side.

These are the main things to check:

• that your equipment is charged or near a charger
• the internet/Wi-Fi is secure
• the screen shows a clear image, and the camera is working, with no glare or darkness
• the microphone and sound are connected/on
• for your privacy, you might want to use a virtual background
• all notifications turned off

Awareness of emotional vulnerability

Research has demonstrated that when we communicate via video conferencing or messaging on social media, we tend to be less selective regarding what we say and less attentive to the impact it has on others.

This can sometimes mean therapy conversations might move more quickly than you expected, or bring up emotions you hadn’t planned to explore straight away. Your therapist will be aware of this and help keep the pace of the work comfortable for you.

Before you begin, it may help to think about how much you would like to share with your therapist, particularly in the early sessions.

Emergency contact

Your therapist will teach you and help you emotionally regulate, if appropriate. They will also be able to help you manage your emotions and nervous system during the session if you become distressed.

Planning for an emergency is not necessary for all clients, but if you suffer from trauma or panic, it is advisable to have a contact you or your therapist can be in touch with should you suffer frequent, severe panic or dissociation.

Online therapy is now highly accessible and highly skilled. There are things as a client that you can do to make sure it works the best for you. Check you have a safe space, you are prepared, mentally and physically and that the equipment works. It might also be mindful to prepare how much you want to share and what the focus of the session might be. 

It is advisable to check that any potential therapist is experienced in this line of work. Best of all, you can find a therapist from anywhere in the UK, providing the skills and experience specific to your needs.